WARM UP
2 x
20” Static Hang
20” Goodmorning
20” Walk Outs
20” Bridges
20” Mountain Climber Lunges
20” Calf Raises
SKILL – STRENGTH
Dead Lifts
Every 2’ x 5 of:
7-6-5-4-3 reps
* Start at about 60% and Build by feels
* 8/10 RPE
CONDITIONING
All Levels
For Time
600m Run
20 Hang Power Clean n’ Jerk
400m Run
20 Hang Power Clean n’ Jerk
200m Run
* Weight that can be done either UB or in 2 Sets with minimum rest
* Cap: 15’
* Goal: 7’-11’
* Fast Runs, Pace the BB
* Stimulus: BB Cycling, Muscular Stamina, Running Speed
* 8/10 RPE